Discover athlete Tamra Dae's training plan and diet
This fitness athlete's training plan is done four times a week, with special attention to the lower limbs.
Typically use three sets per exercise and around 12 to 15 repetitions, although there are exceptions.
His diet consists of five meals and you can see it below.
If you don't know an exercise, just click on its name.
Monday ? Hamstrings and glutes
- Smith Squat ? 4 series x 10? 8? 6 – 4 repetitions
- Squats with 1 dumbbell ? 3 sets x 12 reps
- Bulgarian Squat ? 3 sets x 12 reps
- Press ? 3 sets x 25? 15? 10 repetitions
- Seated leg curl ? 3 sets x 12 reps
- Cable kickback ? 4 sets x 25 reps
Tuesday ? Shoulders and triceps
- Openings ? 4 sets x 12 reps
- External rotation with cable ? 3 sets x 12 reps
- Extension on top with rope ? 3 sets x 12 reps
- Incline Shoulder Press ? 3 sets x 12 reps
- Tricep extension with inclined cable ? 3 sets x 15 reps
- Push ups ? 1 series x Until failure
Wednesday ? Back and abdominals
- Wide pull on the machine ? 3 sets x 12 reps
- Barbell row ? 3 sets x 12 reps
- Seated machine row ? 3 sets x 12 reps
- TRX inverted row ? 3 sets x 12 reps
- Suspension leg raises ? 3 sets x 15 reps
- Lateral rotation with medicine ball ? 3 sets x 25 reps
Friday ? Legs and plyometrics
- Leg Extension ? 3 sets x 25? 15? 10
- Front squat ? 3 sets x Until failure
- Toe touches to box ? 3 sets x 60 repetitions
- Jumping jacks ? 100
- Jumps to the platform ? 3 sets x 12 reps
- Shuffles ? 3 sets x 10 repetitions
Diet
- Meal 1
- Raisins
- Slice of toast or oatmeal
- 3 egg whites
- 1 Egg
- Meal 2
- Chicken, fish or red meat
- Beans
- Asparagus or cabbage
- Potatoes (Only on heavy training days)
- Meal 3
- Protein shake
- Meal 4
- Lean meat
- Asparagus, broccoli or green beans
- Brown rice or Quinoa
- Meal 5
- Litter
- Peanut butter
As supplements this athlete uses only protein powder It is multivitamin.
Source: Facebook and Simplyshredded
Instagram Tamra Dae
